High-Volume Veggie Egg White (Printable)

Protein-rich egg whites combined with fresh vegetables make a light, filling brunch option.

# What You Need:

→ Vegetables

01 - 1 cup baby spinach, chopped
02 - 1 cup broccoli florets, finely chopped
03 - 1 cup red bell pepper, diced
04 - 1 cup zucchini, diced
05 - 1 small red onion, finely diced
06 - 1/2 cup cherry tomatoes, halved

→ Dairy & Protein

07 - 2 cups liquid egg whites
08 - 1/4 cup low-fat feta cheese, crumbled (optional)

→ Herbs & Seasonings

09 - 2 tablespoons fresh parsley, chopped
10 - 1 teaspoon dried oregano
11 - 1/2 teaspoon garlic powder
12 - 1/2 teaspoon black pepper
13 - 1/2 teaspoon salt
14 - Nonstick cooking spray or 1 teaspoon olive oil

# Directions:

01 - Preheat oven to 375°F (190°C).
02 - Lightly coat a 9-inch oven-safe skillet with nonstick spray or olive oil.
03 - Heat skillet over medium heat and add onions, bell pepper, and broccoli. Sauté for 3-4 minutes until slightly softened.
04 - Add zucchini and spinach, cooking for 2-3 minutes until spinach wilts. Remove from heat.
05 - In a large bowl, whisk together egg whites, garlic powder, oregano, black pepper, salt, and parsley.
06 - Stir sautéed vegetables into the egg white mixture.
07 - Pour mixture evenly into the prepared skillet.
08 - Scatter cherry tomatoes and feta cheese over the top.
09 - Bake for 20-25 minutes until the center is set and the top is lightly golden.
10 - Let cool for 5 minutes before slicing. Serve warm.

# Expert Advice:

01 -
  • It's packed with protein and vegetables but tastes nothing like diet food—just honest, delicious brunch.
  • You can prep it in under 15 minutes and have a whole meal ready before your coffee gets cold.
  • The texture is light and fluffy, not dense, because egg whites are basically edible clouds.
02 -
  • Undercooking the vegetables in the pan is the biggest mistake—they need to soften first or they'll be crunchy and raw in the finished frittata.
  • Don't skip the resting period; those 5 minutes make the difference between a frittata that holds together and one that crumbles on your plate.
03 -
  • Make sure your skillet is actually oven-safe by checking the handle—glass or silicone handles melt, so metal is essential.
  • Room temperature vegetables don't lower the oven temperature of the mixture, which means faster, more even cooking in the oven.
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